Kettlebell for Beginners
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The kettlebell is one of the best tools you can own for training at home, and this session teaches you how to use it safely. Over 20 minutes you will learn the six foundational moves - the deadlift, squat, halo, swing, row and bridge - with clear cues for each. Start with a lighter bell than you think and earn the heavier one.
Kit for this workout
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The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- Hip hinges, hands on hips - 10 reps
- Bodyweight squats - 12 reps
- Halos with a light bell - 5 each way
- Arm swings - 30 seconds
Main workout
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Kettlebell deadlift
3 rounds x 12 repsHinge the hips back, grip the bell, stand up tall and squeeze the glutes.
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Goblet squat
3 rounds x 12 repsBell at the chest, sit down between the knees, heels planted.
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Kettlebell halo
3 rounds x 6 each wayCircle the bell slowly around your head, keep the core braced.
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Two-hand swing
3 rounds x 15 repsHinge and snap the hips, the bell floats to chest height, arms relaxed.
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Kettlebell row
3 rounds x 10 each sideHinge over, pull the bell to your hip, lower under control.
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Glute bridge
3 rounds x 15 repsBell resting on the hips, drive up, squeeze at the top.
Coach's tip
The swing is a hip movement, not an arm lift - practise the deadlift and hinge first until the pattern feels natural. Take your time; good technique now pays off for years.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.